When athletes think about performance, they often focus on muscles, VO2 max, power, speed, recovery, and endurance.
But what supports all of those things?
Your bones.
In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu discuss why bone health deserves far more attention among endurance athletes, active adults, and anyone interested in healthy aging.
Strong bones aren’t just about preventing osteoporosis decades from now. They’re critical for power production, injury prevention, stress fracture prevention, mobility, and maintaining independence throughout life.
Why Athletes Need Strong Bones
We spend a lot of time talking about building muscle.
But muscles need a framework.
Your skeleton provides the structure that allows you to generate force, absorb impact, and move efficiently.
Strong bones help:
- Support power production
- Reduce injury risk
- Prevent stress fractures
- Maintain mobility as you age
- Improve long-term athletic performance
Bone health is not just a concern for older adults. It matters throughout your entire athletic career.
Your Peak Bone Density Happens Earlier Than You Think
One of the most surprising facts about bone health is that bone mineral density typically peaks around age 30.
After that, a gradual decline naturally begins.
The goal is not to stop aging.
The goal is to maximize bone density early and slow the decline later.
Think of it like building a retirement account. The more bone density you build early in life, the more you have available as natural losses occur over time.
DEXA Scans: One of the Most Valuable Longevity Metrics
If there is one test that athletes and active adults should consider, it’s a DEXA scan.
Most people think DEXA scans only measure body fat.
In reality, they also provide valuable information about:
- Bone mineral density
- Lean body mass
- Fat mass
- Long-term bone health trends
Tracking these metrics allows you to be proactive rather than reactive.
You don’t have to wait until osteoporosis develops to start taking action.
The Best Exercise for Bone Health
The most effective activities for building and maintaining bone density are weight-bearing exercises.
Weight-Bearing Activities
- Running
- Jumping
- Hiking
- Stair climbing
- Walking
These activities place stress on the skeleton, which stimulates bone remodeling and strengthening.
Resistance Training
Strength training is equally important.
Heavy lifting helps create the mechanical stress bones need to stay strong.
This is especially important for endurance athletes who may spend large amounts of time swimming or cycling.
Cyclists and Swimmers: Pay Attention
While cycling and swimming are excellent cardiovascular activities, they are not particularly effective for maintaining bone density.
Because these sports are non-weight-bearing, athletes may experience greater declines in bone density if they neglect strength training.
That doesn’t mean stop cycling or swimming.
It means add resistance training consistently.
Your future self will thank you.
The Nutrition Side of Bone Health
Exercise is only half of the equation.
Nutrition plays a critical role in bone formation and maintenance.
Several key nutrients support bone health:
- Calcium
- Vitamin D
- Protein
- Vitamin K
- Magnesium
- Phosphorus
- Potassium
- Vitamin C
These nutrients work together to support bone remodeling, mineralization, and structural integrity.
Low Energy Availability Can Damage Bone Health
One of the biggest concerns among endurance athletes is Relative Energy Deficiency in Sport (RED-S).
When athletes consistently underfuel, the body prioritizes immediate survival over long-term maintenance.
That means bone formation can suffer.
Low energy availability has been associated with:
- Lower bone density
- Stress fractures
- Poor recovery
- Hormonal disruption
- Reduced performance
Eating enough is one of the most powerful things athletes can do to protect both performance and longevity.
Calcium and Vitamin D: The Dynamic Duo
When people think about bone health, calcium and vitamin D immediately come to mind—and for good reason.
Calcium provides structural support for bones.
Vitamin D helps the body absorb and utilize calcium effectively.
Great Sources of Calcium
- Dairy products
- Yogurt
- Cheese
- Leafy greens
- Tofu
- Fortified plant milks
- Canned salmon and sardines with bones
Great Sources of Vitamin D
- Fatty fish
- Egg yolks
- Fortified dairy products
- Fortified plant milks
- Sunlight exposure
Many adults still struggle to maintain optimal vitamin D levels, making testing an important part of a proactive health strategy.
Bone Health Is a Longevity Issue
Bone health is not just about avoiding fractures.
It is about maintaining the ability to:
- Stay active
- Travel
- Exercise
- Remain independent
- Enjoy life for decades to come
This is why bone health fits squarely within a longevity-focused lifestyle.
The decisions you make today can dramatically influence how you move and function 20, 30, or 40 years from now.
Ready to Take a Proactive Approach to Longevity?
Inside the Endurance Edge Longevity Lab, we help active adults and athletes look beyond today’s performance and build a plan for lifelong health.
Through genetics, lab testing, nutrition coaching, DEXA scans, accountability, and personalized guidance, we help you understand exactly what your body needs.
Because longevity isn’t about guessing.
It’s about measuring, understanding, and taking action.
Learn more about the Endurance Edge Longevity Lab today.
